Trying to Lose Weight By Doing Cardio?
Not getting anywhere fast? Many people that struggle with weight loss spend a lot of time doing cardio. In fact, the Cardio section of my gym is always packed. The problem is how they’re going about it. You rarely see anyone doing HIIT training. Usually it’s a slow walk/jog on the treadmill, or a casual ride on a bike, and a slow pull on the rowing machine. Rather than increase your time that you spend exercising, it’s better to increase intensity, while keeping the time the same.
What is HIIT Training?
HIIT Training is an exercise program alternating periods of short intense exercise periods, with less-intense recovery periods, in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, rest periods/sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. You can read more about it here:
It consists of a warm up period, followed by 3 to 10 repetitions of a high intensity exercise, separated by slower intensity exercise for recovery, and ending with a cool down. The high intensity exercise should be done at near maximum intensity. The slower one should be about half the intensity.
Most people don’t try it because from across the room it looks so easy: Sprinting for a mere 30 seconds and then walking? Ha Ha! They laugh. If done correctly, it’s tough and can only be done for a short amount of time. HIIT burns more calories and more fat than the boring, steady rate exercises, for the same length of time!
Ignore those “fat burning’ modes on the treadmill. If walking with that little intensity worked, you’d be melting off the fat while walking around the mall! Also, you’ll have an elevated metabolic rate long after the HIIT exercise session is over.
HIIT basically involves going All-Out, as fast as you can possibly go, for 30 seconds, and up to 2 minutes time, and then for 1 to 2 minutes you should slow down and recover.
To give you an example as to why you burn more fat and calories with a faster pace than the slow, ‘fat-burning’ mode, check out this equation:
Let’s say ASHLEY walked on the treadmill in the ‘fat-burning’ mode and burned off 200 calories. The mode tells her she was burning up 85% fat while she worked out. Sounds great, right? Okay, so if you do the math, she burned off 200 calories and 160 of those calories would come from fat. Woo hoo!
Now let’s say AUTUMN did a HIIT training session on the treadmill in the same amount of time, alternating sprinting and walking. She is only burning 65% of fat though, at this high intensity. You laugh at her and say “Ha Ha!” But wait. AUTUMN burned a total of 400 calories and multiply that by the 65% and it works out to 260 FAT calories. Who burned more? Who got a better bang for their workout?
HIIT Training Examples
Start with a warm-up, then when you feel you are ready, sprint all out, as fast as you can, for as long as you can. Stop running, and then walk for a good 1-2 minutes to catch your breath and slow your heart rate back down. D0 this routine again and again.
Typically, sitting down decreases the intensity, so you may need to ride longer or increase the tension on the bike. After a warm-up, try to pedal as hard and fast as you can for as long as you can. Then slow down and pedal very slow to catch your breath and slow your heart rate back down. Do this routine again and again. Make sure to cool down when you are finished.
After a warm-up, swim hard and fast for 25 meters, then swim slowly for another 25 meters. Try to make every swim-sprint a little tougher than the one before. Make sure to rest and cool down once you are finished.
Yes! You can do this with walking as well. After a warm up, walk hard and fast for as long as you can with long strides. If you are doing this on a treadmill, you can increase the elevation to make it tougher. Then, slow your pace and walk slow to recover for 1-2 minutes. Cool down.
You definitely get great results over a short period of time and it will improve your cardiovascular fitness levels. Talk to your doctor first about your capabilities and tailor it to your exercise level. With intense exercise bursts like this, injuries are always possible, so make sure you start slow, and then work your way up. Initially your sprints can be for a mere 5 – 10 seconds, Make sure you have enough rest and recovery after the workout.
Even without HIIT, the higher speeds burn more calories. For instance, did you know:
Have you ever tried a HIIT workout? What did you think? Will you try one the next time you do cardio? If so, let me know how it goes!
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